Did you know that more than 50% of Americans set weight loss related resolutions,
and only 9% of people who make them, complete them!?
23% of resolution makers quit by the end of week one,
and an additional 43% of people quit by the end of the month.
There’s absolutely nothing wrong with resolutions. It’s how we do it and what we resolve to do/not do that’s problematic.
We go all in starting January 1st
We leave no room for error or flexibility which means we quit when we fail
We make overly challenging commitments and stack them on top of each other
If that’s been your experience, I suggest resolving to do things differently this year.
Because it’s time to reach your weight loss resolution. Don’t you think?
Here’s how I recommend reaching your weight loss resolution:
Set realistic goals
You’re not going to lose 10# in a month. You might want to, but if you’re looking to lose body fat and keep it off (vs. gaining/losing water weight over and over again), you can expect to lose .5-2# per week if you’re consistently eating in a calorie deficit.
Focus on behavior changes
Rather than focusing on the outcome (weight loss), focus on the behaviors you need to create in order to encourage the desired outcome.
“I’m going to eat protein at every meal this week” vs. “I’m going to lose 5# this month”
Make sustainable changes
If you can’t see yourself sticking with the behavior, don’t try to create weight loss that way, because if you can’t sustain the behavior, you won’t maintain the weight loss.
Be patient and persistent
Sustainable weight loss isn’t a 30 day game. It takes TIME to create results that last and you will likely encounter unexpected barriers and curve balls along the way.
Track your progress
Keep a record of the metrics that mean the most to you and ensure you’re tracking more than only weight.
Recruit support
We are more accountable to others than we are to ourselves, so whether a coach, mentor, friend, or family members, build a support system and stop trying to do it alone.
Use positive reinforcement
Reward yourself for the wins you achieve - no matter how small. Success begets success and when we pause to recognize what we’re doing well, we’re more likely to do those things and create additional progress.
Be flexible
Circumstances will change. Shit will hit the fan sometimes. Be prepared to choose the “next best thing” when the best, most ideal option isn’t available.
Prioritize overall health and wellbeing
There are many different ways we can lose weight. Not all of them are health-promoting, meaning that while we might see the scale go down (initially), over time, we will be left feeling poorly and costing ourselves health and happiness, which will likely lead to poor health markers and weight regain.
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